CrossFit South Bend

[eliteaccordion][elitetoggle title=”Monday 4.09.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Press
Press 3RM

Conditioning
4 Rounds
Dumbbell Walking Lunge -10 Yards
GHD Bridge Holds – MAX, try to beat last weeks holds

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[eliteaccordion][elitetoggle title=”Tuesday 4.10.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Conditioning
4 Rounds
Meadow Rows – Max effort each arm (reps should fall between 8-12)
Bottoms Up Kettlebell Cary – 20 yards each arm

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[eliteaccordion][elitetoggle title=”Thursday 4.12.18″]
Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Bulgarian Split Squats
8. 8. 8. 8

Bench Press
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Conditioning
4 Rounds
Skull Crushers – Max effort (reps should fall between 8-12)
Straight Arm Pull Downs – 20, build off last weeks numbers

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[eliteaccordion][elitetoggle title=”Friday 4.13.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Power Clean
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Vertical Pulls
4x Max Reps

Conditioning
4 Rounds
Starr Shrugs – Max effort (reps should fall between 8-12)
Sled Drags- 100 yards, pick a weight you can move at a fast walking pace.

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[eliteaccordion][elitetoggle title=”Monday 4.02.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5 @70%, 1×3 @75%, 1×2 @80%

Press
5RM, work up to a heavy 5 for the day

Conditioning
4 Rounds
Goblet Squats – find a weight you can do for 8-15 reps
GHD Bridge Holds – MAX

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[eliteaccordion][elitetoggle title=”Tuesday 4.03.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
3×5 @70%, 1×3 @75%, 1×2 @80%

Conditioning
4 Rounds
Single Arm Dumbbell Row – find a weight you can do for 8-15 reps each arm
Prowler Push -100 yards

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[eliteaccordion][elitetoggle title=”Thursday 4.05.18″]
Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Bulgarian Split Squats
10. 10. 10. 10

Bench Press
3×5 @70%, 1×3 @75%, 1×2 @80%

Conditioning
4 Rounds
Dips – 8-15 reps, if you can add weight to operate within the rep range
Straight Arm Pull Downs – 25

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[eliteaccordion][elitetoggle title=”Friday 4.06.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Power Clean
3×5 @70%, 1×3 @75%, 1×2 @80%

Vertical Pulls
4x Max Reps

Conditioning
3 Rounds
Sled Drag – 50 yards
Reverse Sled Drag – 50 yards
Single Arm Farmers Walk – 50 yards each arm AHAP

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Hey there everyone,
I will have the weeks programing up tomorrow. I left what I wanted to use as a reference for the intensification cycle at the gym. Sorry for the delay.

[eliteaccordion][elitetoggle title=”Monday 3.26.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Front Squat
5×10, add 10 – 20 lbs the last time we hit these up. keep rest down to 2-3 minutes

Push Press
1. 1. 1. 1. 1, work up to a heavy single

Conditioning
10 Minute AMRAP
Prowler Push – 20 yards out and back
Med-Balls to Toes – 10

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[eliteaccordion][elitetoggle title=”Tuesday 3.27.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Deficit Deadlift
30×1, every 30 seconds perform 1 Deficit Deadlift.

Conditioning
5 rounds
Russian Kettlebell Swings – 15
Single Arm Dumbbell Bent Over Rows – 10 right and left

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[eliteaccordion][elitetoggle title=”Thursday 3.29.18″]
Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Single Arm Dumbbell Step up
12. 12. 12. 12, 6 reps on each leg

Bench Press
5×10, add 10 – 20 lbs the last time we hit these up. keep rest down to 2-3 minutes

Conditioning
4 Sets
Landmine Push Press – 5 right and left
Plyo Push Ups – 5
Dips – 5

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[eliteaccordion][elitetoggle title=”Friday 3.30.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Power Clean Complex
1 Clean Pull + 1 Hang Power Clean + 1 Power Clean, build to the heaviest weight for the complex

Vertical Pulls
4x Max Reps

Conditioning
4 Sets
Assault Bike – 30
Ball Slams – 10
Sled Pull – 100 yards
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[eliteaccordion][elitetoggle title=”Monday 3.19.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it.

Press
7. 7. 7. Build to a heavy 7. You have 3 sets to get there.

Conditioning
4 Rounds
Russian Twist – 10
Seated Med-Ball Throws – 12
Glute Bridge Marches – 16 (8R/8L)

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[eliteaccordion][elitetoggle title=”Tuesday 3.20.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Barbell RDL
8. 8. 8. 8

Conditioning
5 Rounds
Dumbbell Bent Over Row w/ 2DBs – 10
Reverse Sled Drag – 50 yards

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[eliteaccordion][elitetoggle title=”Thursday 3.22.18″]
Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
7×1, @85% of Monday’s Single. I want you to focus on moving the bar as fast as you can. Keep rest to 90 seconds

Bench Press
1RM then 1x Max Reps @80%. This is not intended to be a limit 1. However if the stars feel aligned today go for it.

Conditioning
10 Minute AMRAP
Sandbag Walking Lunge – 20 yards
Sandbag Dynamic Push Up – 20

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[eliteaccordion][elitetoggle title=”Friday 3.23.18″]
***Will be open gym format***
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Hang Power Snatch
3. 3. 3. 3. 3

Vertical Pulls
4x Max Reps

Conditioning
15 minute AMRAP
Kettlebell Turkish Get Up – 3 right arm
Single Arm Kettlebell Squat – 10 right arm
Single Arm Kettlebell Reverse Lunge – 3 right arm
Kettlebell Turkish Get Up – 3 left arm
Single Arm Kettlebell Squat – 10 left arm
Single Arm Kettlebell Reverse Lunge – 3 left arm

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[eliteaccordion][elitetoggle title=”Monday 3.12.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Front Squat
5×10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5%

Push Press
3RM, 1x Max Reps @80%

Conditioning
3 Rounds
Arnold Press – 60 seconds Max Effort
Russian Twist – 60 seconds Max Effort
Ring Rows – 60 seconds Max Effort
Rest – 60 seconds

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[eliteaccordion][elitetoggle title=”Tuesday 3.13.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
3RM, 1x Max Reps @80%

Conditioning
EMOM for 10 Rounds
25 yard Sled Push, load it up and push the sled as fast as you can each time

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[eliteaccordion][elitetoggle title=”Thursday 3.15.18″]
Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

3 Sets
Bulgarian Split Squats – 10 right and left
Med-Ball Hamstring Curls – 15

Close Grip Bench Press
5×10, we did this a couple weeks ago. today I want you to bump that number up by 2.5%-5%

Conditioning
5 Rounds
Incline Dumbbell Bench – 8
Dips – Max

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[eliteaccordion][elitetoggle title=”Friday 3.16.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Hang Power Clean
4. 4. 4, build to a heavy 4. you have 3 sets to get there

Conditioning
6 Rounds
Assault Bike – 60 seconds Max Calories
Russian Kettlebell Swing – 60 seconds to get 15 swings

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[eliteaccordion][elitetoggle title=”Monday 3.05.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

PushPress
12 x 2 @ 95% of last set of 5 reps of Press from last Monday. Rest 45 seconds between sets.

Conditioning
Complete as fast as possible
Double Kettlebell Front Squat – 50
Double Kettlebell Swing – 50
Pick any rep, and round scheme you would like.

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[eliteaccordion][elitetoggle title=”Tuesday 3.06.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deficit Deadlift
10. 10. 10. 10. 10

Conditioning
15 Minute AMRAP
Sled Drag – 15 yards
Reverse Sled Drag – 15 yards
Get Up Sit Up – 5 right and left
Ninja Get Up + Vertical Jump – 3

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[eliteaccordion][elitetoggle title=”Thursday 3.08.18″]
Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
6×3 @ 85% of 3 RM from Monday.

Bench Press
3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Conditioning
3 Rounds
Double Kettlebell Front Rack Lunge – 20 yards
Dynamic Push Ups – 10

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[eliteaccordion][elitetoggle title=”Friday 3.09.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Power Clean Complex
3 Deadlifts + 3 Power Cleans, take between 4-7 sets to work up to your heaviest

Vertical Pulls
4x Max Reps

Conditioning
LATT Test
5 Rounds
Assault Bike – 30 seconds Max Calories
Rest – 2:00 minutes

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[eliteaccordion][elitetoggle title=”Monday 2.26.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Front Squat
5×10, if you know your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes. This shouldn’t be a weight that crushes you… today

Press
5. 5. 5, build to a heavy 5 for the day

Conditioning
3 Rounds
Rotational Ball Slams – 20
Lateral Step Ups – 10 right & left

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[eliteaccordion][elitetoggle title=”Tuesday 2.27.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
5×5 @80% of last weeks 5. Focus on moving the bar as fast as you can on each rep.

Single Arm Dumbbell Row
3x 10 Right & Left, build off of last weeks weight.

Conditioning
12 Minute AMRAP
Russian Kettlebell Swings – 15
Single Arm Farmers Walk – 25 yards each arm

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[eliteaccordion][elitetoggle title=”Thursday 3.01.18″]
Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Teapot Walking Lunge
5×15 yards.

Close Grip Bench Press
5×10, of your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes.

Conditioning
5 Sets
Single Arm Dumbbell Bench Press – 8 each arm
Prowler Push – 25 yards out and back

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[eliteaccordion][elitetoggle title=”Friday 3.02.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Intermediate
Full Clean
4. 4. 4. 4

Conditioning
10 Minute AMRAP
Pull Ups – 10
Landmine Push Press – 10 right and left

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[eliteaccordion][elitetoggle title=”Monday 2.19.18 “]
Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Back Squat
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Bench Press
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Conditioning
3 Round
Dumbbell Walking Lunge – 20 yards
Teapot – 10 right and left
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[eliteaccordion][elitetoggle title=”Tuesday 2.20.18″]
Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Deadlift
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Single Arm Dumbbell Row
3x 10 Right & Left

Conditioning
8 Rounds
Every Minute on the Minute
Pull Ups – 3
Assault Bike – Max Calories w/ time remaining

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[eliteaccordion][elitetoggle title=”Thursday 2.22.18″]
Base
Mr. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
5×5 @ 80% of 5 RM from Monday.

Bench Press
5×5 @ 80% of 5 RM from Monday.

Conditioning
4 Rounds
Kneeling Landmine Press – 8 right and left
Slide Board Push Ups – 8 right and left

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[eliteaccordion][elitetoggle title=”Friday 2.23.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Intermediate
Power Clean
4. 4. 4. 4

Conditioning
12 Minute AMRAP
Dumbbell Power Snatch + Thruster – 6
Dumbbell Power Snatch + Thruster – 6
Pull Up – 6

Extra Credit
3-5 Sets
Banded Tricep Extensions – 30
Hammer Curls – 10

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[eliteaccordion][elitetoggle title=”Monday 2.12.18″]
Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Back Squat w/ No Lock Out
5 x 10 reps @ 65% of your heavy single .

Press
4×3 @ 90% 3 RM from last week.

Conditioning
4 Sets
Bulgarian Split Squat – 10 right and left
Russian Twist – 20

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[eliteaccordion][elitetoggle title=”Tuesday 2.13.18″]
Base
Mr. Hammy

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

5 Sets
Deadlifts – 10, build each set
Rope Climb – 1

Conditioning
15 minute AMRAP
Sled Drag – 20 yards
Reverse Sled Drag – 20 yards
Seated Med-Ball Throw – 10
Assault Bike – 20 calories

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[eliteaccordion][elitetoggle title=”Thursday 2.14.18″]
Base
Mr. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap

Kettlebell Front Rack Walking Lunge
5x 20 yards

Incline Bench Press
5×10 build on what you have done int the pass

Conditioning
Russian Kettlebell Swings – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1.
Double Unders – 10. 20. 30. 40. 50. 60. 70 . 80. 90

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[eliteaccordion][elitetoggle title=”Friday 2.16.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Starr Shrugs
15. 15. 15

Vertical Pulls
4x Max Reps

Conditioning
5 Rounds
Kelso Rows – 10 right and left
Plyo Push Ups – 5
Hammer Curls – 10

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